Fish: Catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna.
Beef: Ground beef, steak, roasts, and stew meat.
Pork: Ground pork, pork loin, pork chops, tenderloin, and ham.
Poultry: Chicken, duck, and wild game (Though you may have to hunt outside of the store for this)
Veal, Goat, Lamb, Turkey*
Can you tell me exactly what the ratio is for the keto diet. Carbs, Protein, & fat? is there a difference? grams Vs. % or does it equal the % when you do the grams? Thanks for your help!
There are free calculators available online to help determine what your intake should be, as lifestyle, gender, weight, age, and goals are factored in.
However, generally the ratio is 5% Carbs, 20% Protein, & 70% Fat. You want to stick to healthy fats, as best as you can, so you don’t end up with clogged arteries.
Where can I find the shopping list?
What about turkey meat, I didn’t see that mentioned.
Hi James! Turkey meat is great on Keto as well. On average, it is 2.3 g of carbs per bird.
My favorite food is Hot Spuce Chi I love it in the morning what could I sub it with?
Hi Colleen! To clarify, are you asking for Chi tea or meaning Chilli?
What is BCAA’s that we are to have pre-workout?
Hi there! BCAAs stands for “Branched Chain Amino Acids.” Amino acids are the building blocks of protein – You drink BCAAs to repair your muscles. They really help with muscle soreness! Pre-workout is very helpful to get you motivated to have the best workout possible. pre workouts can be stimulate based (With additives such as caffeine) or nonstimulant. It also comes in capsule or powder form. We suggest trying to find an unflavored or low sugar BCAA and pre-workout.
I don’t see serving sizes anywhere. How often to eat etc.
The “serving sizes” will depend on you, personally! What you will want to do is start by measuring your macros. Macronutrients are the energy-giving components of food that fuels our body. They include carbohydrates, protein, and fat; this is where your dietary calories come from. Grasping the concept of macros is important for the keto diet because you need to find the right balance of carbs, protein, and fats to get into ketosis, stay in ketosis, and turn your body into a fat burning machine. Carbohydrates are the only macronutrient that is not essential for survival. Carbs are made up of sugars and starches. In order to successfully reach ketosis, you will need to limit your carbohydrate intake. For someone just getting started, 20 grams of net carbs is a great target.
i would love to know the above answer. how many grams for each should i out into my fitness pal app.
Hey Nance! Depending on which food item you’re referring to – a quick and easy way to get the correct number is to google what and how much you’re eating. A lot of the time, Google will immediately tell you how many carbs to calculate!
Coffee, I love my coffee, I drink it black with nothing added. How much coffee is allowed? I have my morning cup of bullet proof and that gets my day started.
That is a great question Tom! You can drink as much black coffee (no cream, no sugar) as you want and still maintain ketosis. Many ketoers add non-nutritive sweetener (stevia or erythritol) or heavy whipping cream as well. Bulletproof has 37g of fat, so it is a great way to start the day! I will typically have 1 cup of bulletproof and drink black coffee if I need more coffee… (When wouldn’t I want more coffee?)
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